An intermediate 4-day bodyweight program pairing synergistic muscle groups each session for maximum efficiency without any equipment.
An intermediate bodyweight program built around smart muscle pairing — no equipment, just results.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Push-Up | 4 × 8-12 | 90s |
| Wide Push-Up | 4 × 8-12 | 90s |
| Decline Push-Up | 3 × 10-12 | 60s |
| Diamond Push-Up | 3 × 10-12 | 60s |
| Plank | 3 × 30s | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Table Inverted Row | 4 × 8-12 | 90s |
| Doorframe Row | 4 × 8-12 | 90s |
| Superman | 3 × 12-15 | 60s |
| Bird Dog | 3 × 12-15 | 45s |
| Dead Bug | 3 × 12-15 | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pike Push-Up | 4 × 8-12 | 90s |
| Decline Push-Up | 3 × 10-12 | 60s |
| Side Plank | 3 × 30s | 45s |
| Bird Dog | 3 × 12-15 | 45s |
| Dead Bug | 3 × 12-15 | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bodyweight Squat | 4 × 8-12 | 90s |
| Hip Thrust (Bodyweight) | 4 × 10-12 | 90s |
| Reverse Lunge | 3 × 10-12 | 60s |
| Single-Leg Glute Bridge | 3 × 12-15 | 45s |
| Wall Sit | 3 × 30s | 45s |
Warm up for 5 minutes before each session. Stop any exercise that causes sharp joint pain. Progress at your own pace.
Track this plan free — sets, rest timers & AI coaching